Healthy Meal Prep | Week 1
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This week I’m sharing a brand new Meal Prep Menu to help you eat healthy all week long!
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Recipes for this week listed below!
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WEEK 1 MENU
Baked salmon
Long grain and wild rice
Sauteed spinach
Mediterranean salad
Carrots, zucchini and cauliflower
Pineapple and mango
Trail mix
WEEK 1 SHOPPING LIST
PRODUCE
lemon
garlic
parsley
baby spinach
cherry tomatoes
yellow pepper
carrots
zucchini
cauliflower
pineapple
mango
DELI
kalamata olives
feta cheese
SEAFOOD
salmon fillets x4
GROCERY
brown and wild rice
vegetable broth
olive oil
white wine vinegar
Greek seasoning
salt and pepper
walnuts
almonds
dried cranberries
raisins
WEEK 1 RECIPES
Baked Salmon
4 salmon fillets
1 tbsp olive oil
½ lemon, juiced
1 clove garlic, minced
fresh parsley to taste
salt and pepper to taste
Place salmon on a parchment lined baking sheet.
In a small bowl, whisk olive oil, lemon juice, minced garlic, parsley, salt and pepper.
Pour over salmon fillets and allow them to marinate for 15-30 minutes.
Bake at 350°F for 15-20 minutes.
Broil on high for the final 1-2 minutes.
Store in the refrigerator for 3-4 days or freeze for up to 6 months.
Enjoy!
Sauteed Spinach
3 cups baby spinach
1 tbsp olive oil
1 clove of garlic, minced
In a large frying pan, heat oil over medium high heat.
Add garlic and cook for 30 seconds.
Add spinach and cover.
Cook for 2-4 minutes, stirring occasionally.
Store in the refrigerator for 4-5 days.
Enjoy!
Mediterranean Salad
2 cups cherry tomatoes
1 yellow pepper
¼ cup kalamata olives
¼ cup feta cheese, cubed
1 tbsp olive oil
1½ tbsp white wine vinegar
1 tsp Greek seasoning
salt and pepper
Combine ingredients in a large mixing bowl.
Store in the refrigerator for 3-4 days.
Enjoy!
Trail Mix
1 cup almonds
¾ cup walnuts
¼ cup dried cranberries
¼ cup raisins
Combine ingredients in a large mixing bowl.
Enjoy!
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